CrossFit | 10.24.2020
Warm-up
Warm-up
EMOM x 4 MINUTES
7 Burpees into Max Calories
Dynamic Stretch
Metcon
Metcon (2 Rounds for reps)
A) RX
2 SETS
AMRAP x 10 MINUTES
14/12 Calories
20 Single Arm DB Hang Clean and Jerks 50/35*
15 Burpees
10 Toes to Bar
-2:00 Rest b/t Sets-
2 SETS
AMRAP x 10 MINUTES
14/12 Calories
20 Single Arm DB Hang Clean and Jerks 50/35*
15 Burpees
10 Toes to Bar
-2:00 Rest b/t Sets-
B) Minimal Equipment
2 SETS
AMRAP x 10 MINUTES
200 Meter Run
20 Single Arm DB or KB Hang Clean and Jerks
15 Burpees
10 Toes to DB or KB
-2:00 Rest b/t Sets-
C) Bodyweight
2 SETS
AMRAP x 10 MINUTES
200 Meter Run
20 Vertical Jumps to a Target
15 Burpees
10 V-Ups
-2:00 Rest b/t Sets-
*Switch every 5 reps
Calories should last 1-1:30. Set the bar high for the first set and look to match or beat your score on the second set. Break up the toe to bar into two sets of 5 early to avoid fatigue.
